Everyone knows back pain. But not all back pain is the same. Various causes can trigger it, so it's never unspecific.
What is back pain?
Everyone knows back pain. But not all back pain is the same. Various causes can trigger it, so it's never unspecific. Doctors often don't give you enough knowledge – and therefore not enough understanding – to tackle the pain yourself. Usually painkillers are prescribed, which bring short-term relief but are no long-term solution.
Causes
There are many causes of back pain, often described as mechanical – irritated intervertebral discs, for example, can cause back pain. 70% of Germans suffer from it at least once a year. The most common triggers:
- Mainly sedentary work
- Too little exercise
- Poor posture and postural damage
- Overuse
- Anxiety, frustration, overload and stress
These lead to painful tension that can often be released with back exercises.
The back and its function
The back is made up of the spine and the surrounding muscles. The spinal muscles provide both stability and mobility, allowing pain-free movement. Between the individual vertebrae lie the discs – a kind of shock absorber for the spine. A healthy back needs the optimal dose of load: not too high, but not too low either.
As a rule, the erector spinae is the most common source of complaints. It allows the spine to straighten up. The spine is only relieved when lying down; otherwise it's under constant pressure, and twisting and lifting add even more load. A strong erector spinae can absorb much of this load and so relieve the spine.
Treating back pain
There are many methods to identify pain triggers – for example, whether a certain posture or particular movements cause the pain. Only once you know the specific triggers can you work on a suitable strategy. Targeted small tests reveal intolerances, and the person affected understands where their pain comes from and how to avoid it.
Exercises chosen by the coach are tools to reach the goal of pain-free movement. The rule is always: the exercises must not cause pain and must be performed with clean technique.
7 bodyweight exercises for your back
Regular back training is the best prevention against pain – and you can do it at home without any equipment.
1. Forearm plank
Start lying on your stomach and prop your upper body on your forearms – parallel or angled in so your hands touch. Only your toes touch the floor. Tense your body so that stomach and hips form a line with shoulders and legs.
2. Side plank
A real all-rounder: it trains the core, stabilises the spine and counteracts back problems. Lying on your side, prop yourself on your forearm with head and neck in line with the spine. Lift your body until thighs and torso form a line, with your elbow under your shoulder. Hold for a few seconds up to half a minute, lower under control and switch sides.
3. Hip raise with leg lift
Lie on your back, arms by your sides, legs bent (just under 90 degrees). Lift your pelvis using only your legs and glutes until thighs and torso form a line. Stretch out one leg to extend the line, put it down, lower your pelvis – but don't rest it – and repeat with the other leg.
4. All fours with diagonal crunch
Support yourself on hands and knees, keeping your back straight. Extend one leg and the opposite arm so they form a line. Then bring elbow and knee together under your body. Put them down and switch sides.
5. Leg lowers
Lie on your back with legs bent at a right angle. Lower your legs, but only so far that your lower back doesn't arch. Hold as long as your abs can keep the tension. You can also lower the legs one after the other.
6. Crunches
Lie on your back with legs bent at about 90 degrees, arms behind your head or crossed over your chest. With tensed abs, lift shoulders and upper body until your shoulder blades leave the floor. To keep constant tension, don't fully lower your shoulders again.
7. Superman
Lie on your stomach with arms stretched out in front. Lift legs, upper body and arms off the floor at the same time so that only your lower abdomen and pelvis touch the floor. Hold for a few seconds, lower almost to the floor and repeat.
Sources
Functional Training Magazin 2/16, "Effektive Behandlung von Rückenschmerzen", Stuart McGill, pp. 22–31.
